Crossfit WOD

Today was....

FIGHT GONE BAD!

Three rounds of:
6kg Wall-ball 10 ft target (Reps)
25kg Sumo deadlift high-pull (Reps)
20″ box Box Jump (Reps)
25kg Push-press (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.


I beat my old score of 16 reps! Happy with that! I got 263 last time 247 ! :)
Just before the workout I felt like I was going to vomit I wasn't feeling the best.
So I'm happy with that score today.

Then we went to Crunch in the arvo and did strength-

Shoulder press 
1 x 10 @ 18.5kg (40lbs bar)
1 x 8 @ 20kg (45lbs bar)
1 x 6 @ 21.7kg (50lbs bar)
1 x 6 @ 23.25kg (55lbs bar)
1 x 6 @ 24kg (55lbs bar)

Deltiod Raise
1 x 12 @ (2 x 10lbs DB)
1 x 8 @ (2 x 15lbs DB)
1 x 6 @ (2 x 20lbs DB)

Shoulder press Machine
1 x 10 @ 17.5kg
1 x 8 @ 20kg
1 x 6 @ 22.5kg
1 x 6 @ 22.5
1 x 5 @ 25kg

Row Machine
1 x 10 @ 25kg
1 x 8 @ 27.5kg
1 x 6 @ 30kg
1 x 6 @ 32.5kg
1 x 6 @ 35kg

Other Row Machine
1 x 10 @ 25kg
1 x 8 @ 27.5kg
1 x 6 @ 30kg
1 x 6 @ 32.5kg
1 x 6 @ 35kg

DEATH MY PULLUPS (on the dip and chin assist Teleah and I did max pullups and only rested while the other person did their set)
1 x 10 reps
1 x 10 reps
1 x 10 reps
1 x 10 reps

Random Shoulder Machine
1 x 10 @ 25kg
1 x 8 @ 22.5kg


Then I got tired so we stopped haha plus the gym closed early for the long weekend so we got kicked out lol